Spell Caster

How to do the Spell Caster

1. Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
2. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
3. Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
4. Continue alternating, rotating from one side to the other until the set is complete.

Muscles worked

Role	Muscles
Primary	abs
Secondary	glutes, shoulders
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight

Harder than the Spell Caster

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell

Superset the Spell Caster with

Opposing lower back work — alternate sets without extra rest.

Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Spell Caster work?

The Spell Caster primarily works the abs, with the glutes and shoulders as secondary movers. Barbell Rollout from Bench, Bent Press, and Kettlebell Pass Between The Legs train the same muscle, across 9 equipment types.

What equipment do you need for the Spell Caster?

Dumbbells. Without dumbbells, Spider Crawl, 3/4 Sit-Up, and Air Bike train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Spell Caster suitable for beginners?

Yes, the Spell Caster is rated beginner. Hanging Leg Raise, Hanging Pike, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Spell Caster go in a workout?

Early — the Spell Caster is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Stiff Leg Barbell Good Morning and Hyperextensions (Back Extensions) later.

Similar exercises

Barbell Rollout from Bench Barbell Bent Press Kettlebell Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Landmine 180's Barbell Ab Roller Other Equipment